how to practice yoga ( for beginner )

When To Practice

  

Put aside a specific time in your day to enjoy your Yoga practice. Dawn and dusk are considered the best times of the day to practice Yoga, as the rising and setting of the sun charge our body with special energy. However, if these times are impossible for you, find another time of the day that works best for you and practice consistently.
Practice in the morning if you want to prepare your mind and body for the day, and charge your body with positive energy. Keep in mind that in the morning or in cold weather
your muscles will be stiffer, so ease carefully into the postures at first.
Practice in the evening if you want to relax after a stressful day, unwind and centre. In the evenings your body will be more flexible, so you'll be able to go deeper into postures.

Where To Practice

  

Find a place where you are least likely to be disturbed. It can be your room, garden or beach - indoors or outdoors, wherever there is an even, flat surface. If you are practicing indoors, make sure that the room is ventilated and with comfortable temperature. Air conditioned rooms are not advisable - when the environment is cold your body is stiff, and muscles stretch slowly. A clean environment and fresh air adds additional benefits to the breathing practice.
Make sure that you have enough space to allow you to move around, and extend the arms and legs freely. Turn your phone off and hang a note on your door to say that you are having time to yourself. This is YOUR time.

Eating and Drinking

  

Never practice directly after eating. Yoga should be done on empty stomach.
Therefore allow at least 1 hour after a snack and 2 - 3 hours after a heavy meal before you begin your practice.
It is best to drink before or after your Yoga session, to avoid becoming dehydrated. Try to avoid drinking water during the practice, to avoid losing your concentration on Yoga postures and breathing. However if you are practicing in the morning, have at least a glass of warm water before your practice, or a light snack (fruit or yoghurt). When you finish your practice eat a proper breakfast.

What to Wear

  

Wear comfortable, light, loose clothing, preferably made of natural fibers. Your clothes should not restrict your movements. Remove your jewelry, watch and spectacles if possible.
Yoga is practiced with bare feet.

What You Need

  

Get a special Yoga mat for yourself. It provides padding as well as a non-slip surface to practice on, and makes your practice easier and safer. You can find one in any sports shop.
No one else should use your mat. This is not only for hygiene reasons, but also because you will eventually build up energy on your mat that will support you throughout the Yoga practice. You can also get a cushion to make your meditation more comfortable and a blanket if you wish to cover yourself while relaxing in the Corpse Pose at the end of the session.
If you want, you can play relaxing, soothing music in the background - just make sure it's not too loud.


How To Practice

    

• Perform all the postures slowly and with control. You are not in competition with anyone, not even yourself. You'll progress faster when you take things slowly.
• Concentrate on your breathing, feel the air slowly flowing through your body, relaxing and energizing it. Relax. Let go of any unnecessary tension, stress or negative thoughts.
• Start every session with the warm-up. It's essential to avoid injuries.
• Modify the postures for your body. The instructions and pictures of the yoga postures in this book are the final goal - the direction you are going towards, not where you need to be after your first few sessions. Experiment and explore different positions and alignments to make the posture work for your body.
• Don't expect instant results. Yoga is a not a quick fix for your weight problems. Patience is a key to unlocking the long-term slimming benefits of Yoga.
• Have Fun! The best way to get results with your Yoga practice is to enjoy it.
• Feeling happy while practicing Yoga puts the mind and body into a positive state.
• Most Importantly, listen to and respect your body. Never force any movement.
• Let your body lead you, it is your greatest teacher!